Monday- lower body

10 minutes on the bike to warm up

1:00 of each of the following-
- single leg extensions with machine or band (:30 each leg)
- box jumps
- single leg calf raises (:30 each leg)
- wide leg squat walks (go forwards and backwards)
- burpees
- side lunges (:30 each side)
- squat kicks (:30 each leg, kick straight in front)
- walking lunges
- squat kicks (:30 each leg, kick out to the side)
- frog jumps

You can repeat that sequence again if you're feeling up to it
Otherwise, move on to cardio to finish up
10 minutes forwards on the eliptical (resistance 15+, incline 5+), 10 minutes backwards (resistance 15+, incline 5+), 5 minute cool down (resistance 10+)